5 rounds:
15/12cal Ski
10 Box Jump Overs 60/50cm
10 GHD Sit-ups
30sec Sandbag Bearhug Hold 60/40kg

1. 5 Punnerrus + 5 Istumaannousu + 5-10 Kehonpainokyykky
2. 50m Farmers carry
3. 8/8 Yhden käden vauhtipunnerrus
4. 40s Soutu/pyörä

Push Press

3-3-3-3-3
1-1-1-1-1

Go Every 2:00

3xDeadlift+2xHang powerclean+1xPush jerk
-Every 3minx5/Build up
Above knee

A: Back squat 1-1-1+
B: Power clean 5x3
C: Bench Press 5x6 amrap sista setet
D: Strict chin ups 3set

1 RM
100%

3 SETS FOR QUALITY
15 Banded Upright Rows
10 Banded W's
5/5 Prone Leg Lifts*
-Rest as Needed b/t Sets-

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.

3 rounds for quality, 15-20 reps each:
- Sidelying External Rotations
- Sidelying Flexion
- Sidelying Horizontal Abduction
- DB Lateral Raise
- Prone Swimmers

Power snatch + hang snatch + overhead squat

8 x 1+1+1 @ 65-75%, go every 1:00-1:30

2-4rounds:
5 high box jump
10 GHD hip extension
15 banded pull apart